Spider Curl
Biceps • Gym • Intermediate
- Muscle Group: Biceps
- Training Type: Isolation
- Equipment: Barbell or Dumbbells
- Difficulty: Intermediate
Exercise Overview
The spider curl is an isolation exercise that targets the biceps by placing the arms in a forward-hanging position on an incline bench. This setup increases tension at the top of the movement, helping to improve biceps peak, control, and overall muscle definition.
How To Do It
1. Setup
Set an incline bench to a moderate angle and lie chest-down with your arms hanging straight toward the floor. Hold a barbell or dumbbells with an underhand grip.
2. Starting Position
Allow your arms to fully extend while keeping your chest pressed into the bench and core tight.
3. Execution
Curl the weight upward toward your shoulders by bending at the elbows. Focus on squeezing the biceps at the top.
4. Return
Slowly lower the weight back to the starting position under control, keeping constant tension on the muscles.